Perform the neutral-grip pullup using a pullup bar with parallel handles or an assisted pullup machine. Hold the handles so that your palms face one another and bend your elbows to pull your body up until your collarbones are at the height of your hands. To complete one repetition, extend your elbows fully. The move targets most of the muscles of your back as well as muscles in your arms.

Latissimus Dorsi

The primary muscle worked during the neutral-grip pullup is your latissimus dorsi. This broad muscle that covers the backs of your ribs is critical to arm movement and retraction of your shoulder blades, as well as assisting in torso rotation and side bending.

Helper Muscles

Most of the muscles of your back assist your lats in performing the neutral-grip pullup, specifically your rhomboids and the lower portion of your trapezius. Although the pullup is classified as a back exercise, your pectoralis major and minor do help during the exercise. The biceps also offer important assistance in pulling your body up towards the bar.

Smaller Muscles

The teres major, a small muscle that lies beneath your lats and acts to rotate and retract your arms, assists during all variations of the pullup. Grasping the handles activates your forearm muscles too. The levator scapulae, which rests at the side of the neck, help with the scapular retraction, or the pulling down of the shoulder blades, that occurs during the exercise.

Stabilizing Muscles

You won't build huge, horseshoe-shaped triceps with the neutral-grip pullup, but these muscles do stabilize your elbow joint during the lowering phase of the exercise. The long head of this three-part muscle is what offers the stabilizing assistance.

About the Author

Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.

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